A Girlfriend's Guide To Powerlifting
A handy booklet for beginner's in Powerlifting
A handy booklet for beginner's in Powerlifting
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Making Sense of Nutrition: Shona Hughes<br />
Since protein contains 4kcal per gram, to find out how much of your daily<br />
calorie requirement this uses up, you need to multiply your intake by 4. <strong>To</strong><br />
continue with the numbers in the previous examples, if our 160lb athlete<br />
(who burns an average of 2,100kcal per day), wishes to gain mass, they<br />
might use the following calculations to determine their needs:<br />
1. Daily requirement of 2,500kcal to 2,700kcal for moderate<br />
weight gain.<br />
2. Daily protein requirement of approximately 128g of protein<br />
(160lbsx0.8).<br />
3. Protein uses up 512kcal (128gx4) which leaves 1,988kcal to<br />
2,188kcal for carbs and fats.<br />
Carbs contain 4kcal per gram whereas fats<br />
contain 9kcal per gram so, many powerlifters<br />
tend to utilise and higher carb intake because<br />
not only is it your body’s most easily accessible<br />
energy source, but you can eat more of them.<br />
However, fats are used for growth and<br />
development, nutrient absorption and hormone<br />
regulation so shouldn’t be neglected. Particularly<br />
for women, dietary fats are incredibly important,<br />
so the misconception that fat-free products are<br />
“better for you” isn’t necessarily true… Even if<br />
you are dieting.<br />
0<br />
7 8 9<br />
4 5 6 x<br />
1 2 3 -<br />
0 . + =<br />
With all that said, tracking macros and calorie intake can require a lot<br />
of maths which is not suitable for athletes with busy lives as it is not<br />
necessarily compatible with lifestyle factors such as studying, working<br />
and socialising. <strong>To</strong> accommodate for this, some strength athletes use<br />
apps or programs to monitor their nutrition and others choose to eat<br />
intuitively while making a conscious effort to include a source of protein,<br />
carbs and fats with every meal.<br />
It is helpful to be armed with this information though because, once<br />
training is also optimised, you really can eat your way to success!<br />
Written By Shona Hughes<br />
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